Personal Best Test 2016 – Event descriptions and movement standards

Day 1: Workout 1

Balls up

10 minute AMRAP of

10 partner fitball leg raises
5 kettlebell swings 24/16
5 goblet squats 24/16
5 overhead lunges 24/16

How?

The workout begins with both teammates performing 10 fitball leg raises, when the 10 reps are complete Person 1 (P1) performs 5 kettlebell swings, 5 goblet squats and 5 overhead lunges.

While P1 is performing the swings, squats and lunges Person 2 (P2) will broad jump 10 metres and then bear crawl backward 10 metres. When P1 has completed the kettlebell exercises and P2 has finished the broad jump/backwards bear crawl they will swap and P2 will perform the swings, goblet squats and overhead lunges and P1 will do the broad jump/backward bear crawl. When both teammates have completed the kettlebell exercises and the broad jump/bear crawl the team will start the next round with the fitball leg raises.

Movement standards

Fitball leg raises: For the fitball leg raises to be counted as a rep the fitball must be raised from the floor, passed to your partner and lowered by your partner to the floor without being dropped.

Kettlebell swings: This is a full kettlebell swing your reps will be counted when the kettlebell is overhead and your body is at full extension and there is a straight line, from the side view, running from your wrists, elbows, hips knees and ankles. You may use a traditional kettlebell swing or a high pull/press variation of the kettlebell swing

Goblet squats:

– start with the kettlebell at held at chest height with both hands hips and knees at full extension
– lower into the squat until the your hips are below your knees
– finish the squat by returning to the starting position hips and knees at full extension

Overhead lunges:

– start with the kettlebell at held overhead with both hands elbows, hips and knees at full extension
– lower into the lunge until your back knee lightly touches the floor
– finish the lunge by returning to the starting position elbows, hips and knees at full extension
– arms must be locked out and straight through all of the lunges to be considered a rep

Day 1: Workout 2

Rip it up

10 minute AMRAP of

P1:20 alternating open hand hangs
P2:10m pinch grip farmers carry 20/10
6 box jump overs 24/20
10m pinch grip farmers carry 20/10

P1: 20 alternating hanging wrist touches
P2: 10m pinch grip farmers carry 20/10
6 box jump overs 24/20
10m pinch grip farmers carry 20/10

P1: 20 alternating hanging elbow touches
P2: 10m pinch grip farmers carry 20/10
6 box jump overs 24/20
10m pinch grip farmers carry 20/10

P1: 20 alternating hanging hip touches
P2: 10m pinch grip farmers carry 20/10
6 box jump overs 24/20
10m pinch grip farmers carry 20/10

Workout summary

The workout starts with Person 1 (P1) on the pull up bar and Person 2 on the pinch farmers carry/box jump overs.

P1 will perform 20 alternating open hand hangs. Start by hanging onto the pull up bar with both hands. Completely release one hand – and then re-grip the bar without falling from the bar or touching the floor to complete one rep. You MUST alternate hands for the next rep to count.

While P1 is on the pull up bar P2 will carry one bumper plate in each hand with a pinch grip 10m. The weight is 20kg per hand for the men and 10kg per hand for the women. When P2 has carried the plates 10m P2 will perform 6 box jump overs and then return carrying the plates back.

When P1 has completed the 20 open hand hangs and P2 has completed the farmers carry/box jump overs they will swap, P2 will do the open hand hangs and P1 will do the pinch grip farmers carry/box jump overs.

This pattern will continue until both teammates have completed the hanging hip touches and farmers carry/box jump overs. If you complete it all before the before the 10 minutes is up start again from the beginning.

Movement standards

Hanging hip, elbow and wrist touches:

– You must release a hand, touch your wrist, elbow or hip then re-grip the pull up bar without dropping or touching the floor for you rep to count
– you must alternate hands

Pinch grip farmers carry:

– you cannot lift the plates using the holes in the centre of the plates
– if you drop the plates you must restart from where you dropped them
– you cannot roll the plates

Box jump overs:

– both feet must start on the ground, then jump or step up
– both feet must come in contact with the top of the box
– both feet must touch the ground on the otherside of the box
– jump or step facing the box or laterally
– you do not have to extend the hips or knees on top of the box

Side Event 1: Suicidal Airdyne

Each person will perform for time

20 calories on the Airdyne
1 suicide sprint on the basketball court

How? Person 1 (P1) will start by cycling through 20 calories on the Airdyne, once they have completed the 20 calories P1 will start the suicide sprint of the basketball court.

The suicide sprint starts next to the Airdyne at one end of the basketball court – the start/finish line. You will sprint to the first free throw line, touch the line and then sprint back to the start. Next, sprint to half-court, touch the line and then sprint back to start. Next, sprint to the second free throw line, touch, and sprint back to the start. Then, sprint all the way across the court, touch the end line, and sprint back to the start/finish line.

As soon as P1 has completed the 20 calories on the Airdyne, Partner 2 (P2) may start on the Airdyne. Once P2 has completed the 20 calories on the Airdyne P2 will immediately start the suicide sprint.

The side event ends when P2 completes the suicide sprint.

Side Event 2: Powerlifting Total

Your team will be scored on the combined total of each persons

1RM Back squat
1RM Bench press
1RM Deadlift

How? Simply lift the heaviest load possible for each exercise within the given time frame for each lift.

To successfully complete the 1RM deadlift you must be in control of the barbell for the whole movement. No dropping the barbell from the top.

To successfully complete the 1RM bench press the barbell must come to a stop at the chest. You may press the barbell to full arm extension on the judges call.

To successfully complete the 1RM Back squat you must travel through the full range of movement, hips below knees as demonstrated in the clips below.

1 thought on “Personal Best Test 2016 – Event descriptions and movement standards

  1. Levi toia

    Hi my name is Levi Toia. I’m wanting to register a crossfit team for the tournament this weekend… Sorry for my lateness. I would like to register one team (me and my partner), it is under the chapel team. If allowed, what is the best way to pay? Thank u for your help. (Ph 0428398873) (email- levi.toia@gmail.com)

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